Daily WOD – Page 385 – SNORIDGE CROSSFIT

As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.

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3 Min. After Completing “Test 3”:

Pt. 2 AMRAP: DU and T2B

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars

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What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).

CrossFit Games Update: Atlantic Regional Preview

Results

Results cont

Snatch Pull 3-3-3-3 & Randy

Snatch Pull 3-3-3-3

* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)

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“Randy”

For time:
75 Power Snatches (75#/55#)

2015 Regional Event 1 Hero WOD “Randy”:

“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” ~ CrossFit.com

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Today is officially SnoRidge CrossFit’s 6th birthday! Our baby has grown from just a 3 car garage to a converted office space to two big warehouses over the years. We couldn’t have done it without the support of all of the SRCF coaches, friends and family. Happy birthday to us!

Here is one of the first posts from our garage days on our website where I listed our WOD. After 5 years we are still posting the workout daily.

Happy 100th WOD to both Chris and Mike! So glad you both stuck with this!

CrossFit Games:

Today we programmed the first Regional Individual Event. We will do some of the other Regional workouts over the next few weeks (some not all).

How to Watch Regionals

With Regionals beginning this Friday (South and Atlantic Regions) here is an in-depth video explaining the CrossFit Games drug testing program and also the unfortunate disqualification of last year’s men’s 16th place finisher Richard Bohlken.

Update Studio Special Report: Richard Bohlken

Results

Results cont

Back Squat 3-3-3 & Chipper: Presses and Squats

Back Squat 3-3-3

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Chipper: Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerk, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerks (115#/75#)
35 Back Squats (115#/75#)

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Photo by Rob W.

A pretty fair interview with the founder of CF aired on 60 Minutes last night. There are also some additional shorter video clips that were edited from the broadcast interview on the link below.

“Sharyn Alfonsi profiles Greg Glassman, a brash, former gymnast who created the CrossFit workout, now the basis for a chain of gyms that has become the largest in history.”

King of CrossFit: 60 Minutes Interview with Coach Greg Glassman

Results

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Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight

Team WOD:

AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, Air Squats

Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

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Congrats to TaylorSue on her 100th WOD! Go team!

Results

EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

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Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run

For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m

* Scale: BPU to Burpee Jumping Pull-up off box.

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The Evolution of the Regional Athlete

Photo by Rob W.

Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.

Results

Results cont

21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

21-15-9: Deadlifts and 800m

21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m

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Checkout:

3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min

* Scale strict T2B to strict L sit raise (legs out) or a strict K2W

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Photo by Rob W. (Deadlift photo)

Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.

With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.

Individual Regional Events Announced

Team Regional Events Announced

CrossFit Games Update: May 7, 2015

CrossFit Games Update: May 6, 2015

Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!

Results

Results cont

Power Clean 1-1-1-1-1 & AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

Power Clean 1-1-1-1-1

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AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans (135#/95#)
5 Pull-ups
10 Push-ups
15 Air Squats

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Results

Results cont

Push Jerk 2-2-2-2-2 & 2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

Push Jerk 2-2-2-2-2

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2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads (95#/65#)
25 Toes To Bars

* Scale 200 singles to 100 DU each round

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Results

Results cont

Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps

Front Squat 5-5-5

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5 RFT: 200m, Wall Balls and Box Jumps

5 rounds for time of:
Run 200m
15 Wall Balls (20#/14# to 10 ft./9 ft.)
15 Box Jumps (24″/20″)

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Some days it just feels like a Dance Party in here. Other days you just have to turn it down…

Photo by Rob W.

The first two individual Regional events have been announced and they are both Hero WOD’s! This is a first time for any Games event to have a Hero WOD as far as I can remember. They have programmed benchmark “Girls” workouts before but not a WOD dedicated to the memory of a Hero who died in the line of duty (I’m not counting “Amanda” even though that one is in memory of a CrossFitter).

Friday Individual Regional Events Announced

Results

Results cont